Training

It's virtually impossible to build a great back without at least one rowing exercise in your routine. Here are five options to help you build a barn-door back.

BACKSPACE
Every type of row is a compound lift, which means it stresses numerous muscles simultaneously. First and foremost, rows emphasize your latissimus dorsi and the smaller muscles of your upper outer back: the infraspinatus, the teres major and minor and the rear deltoids. Your lower trapezius (the diamond in the center of your back) will also receive work, especially during the contraction of each repetition. Meanwhile, your biceps contribute to the pulling, and your forearms help you hold on. Depending on the rowing exercise, your spinal erectors may also get into the act.

Your lats serve two primary functions: to pull your arms down and to pull your arms back. Chins, pull downs and pullovers force you to do the former, and rowing emphasizes the latter. Due to the mechanics of these motions, the arms-overhead exercises tend to be better for width; rowing is better for thickness. However, rowing will also help you grow wide, especially if you include a deep stretch at the start of each rep.

BACKLIST
Five popular rowing options and how to perform each for optimum results.

#1. BARBELL ROWS
Barbell rows require no more equipment than their name suggests, and yet they're arguably the single best lift for building overall back mass. Other rows provide better stretches and contractions, but this tried-and-true classic allows you to load on the free weight.

To maximize the stretch, some trainers stand on a block, barbell plates or a bench. We don't recommend standing on a bench; that is potentially dangerous and the act of balancing can hinder your performance. You may find it best to keep your feet on the floor and simply lean up slightly, so that the barbell plates stay elevated.

#2. T-BAR ROWS
If your gym doesn't have a T-bar, you can improvise one with a standard Olympic barbell. Put one end of the bar on the floor against a wall, preferably in a corner, and place weights (such as the handle of a heavy dumbbell) over that end to keep it down. Load the other end with your required resistance, then slip a V-handle under that side, against the collar.

Hold the handlebar, keep your knees bent and your back arched, and pull the bar up until the weights touch your chest. Raise your torso slightly with each rep. T-bar rows provide a greater stretch than barbell rows because you can easily begin each rep from a deeper position and because of your narrower hand position. As with barbell rows, your spinal erectors will receive some attention, but resist the temptation to rock up and down greatly with each rep, as this will divert too much pressure to your lower back, lessening the stress on your lats and potentially leading to injury.

#3. DUMBBELL ROWS
Performed one arm at a time, dumbbell rows are an excellent method of stretching the lats. Balance your nonworking arm (and perhaps the corresponding knee) on a bench or rack. Grasp a dumbbell and keep your torso nearly parallel with the floor. Pull the dumbbell up to your side until the weight touches your rib cage. Let the dumbbell travel slightly forward at the stretch of each rep to maximize the pull. Do an equal number of reps and sets for each side.

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